Specific Sports Plyametric Exercises

Casey Bass: We've done a lot here from Top Dog Sport about performance training, but what about for individual sports, how do they work with kids from different sports or is it just a generic strength and conditioning facility? Well, find out next on Clubhouse GAS. We are at Top Dog Sports and we are joined again a friend of the show Crissy Rapp. Crissy: Thanks for having me. Casey Bass: Alright! We've talked a lot about different types of performance training, how to get faster, how to jump higher, how to be more explosive, and my question is that all you do here? Is that up to coaches to then make it sport specific or do you guys go into each individual sports to help kids with their specific activity? Crissy Rapp: We definitely go into the individual sports to make sure that the kid is benefiting from that the most, even if it's not football, if it's not a football player. It could be a basketball player who's prepping in the pre-season. We could be incorporating different -- slight modifications for each sport in the drills that we do to our each kid. Kids are going to benefit from it and it's just for the track kids who you want to get faster or the cross country runner who wants improve the running for him. We do that, but we also implement different things to help each sport benefit from it. Casey Bass: Take me through a couple of examples or some things you do for different sports. Crissy Rapp: Some examples would be a baseball or softball kid, a middle infielder. We would put them on bungees and have them breaking up to different kinds to come get a ground ball or outfielder turning and running based on where we direct them to go on to work on their reaction to go back and get a line driver, a fly ball and we can also check out the footwork on that too to make sure that not only are they quick, but they are doing it correctly and seeing on how to make improvements. Lou George: Here at Top Dog Sports, we work with the a lot of different athletes and lot of different sports. So, what we would like to do with our athletes is put them in positions to work on sports specific drills. So it maybe the same drill that we're doing with football, basketball across and baseball, but what we would like to do is set the scene what we call scene for it, so we are having them to imagine what it is that they're doing, what they would do in their sport. So, what we're going to have here, we have Mathew, we're going to work on stealing second. I want you to steal in second when I lift my leg that's when you go Okay. Ready! Go! Good job. Back paddle back. Get set again, let's go one more time, one more time. Ready? Go! Now, Mathew is working on his first step quickly as if he was stealing second base, he reading the pitcher and once he takes off, he is getting all over to the cone, he is back paddling back. Good job Mathew. Now, we've Savon, Savon is a shortstop. We're going to have him imitating that he is feeling the ground ball and making a play at the first base. Ready? Go! Feel the ball, there you go. What I'm looking for as a coach is making sure he is doing a proper form. Ready? Go! Keep going. Making sure as he approaching the ball, he is bending his knees and he is stepping through when he is throwing the ball. Excellent job! One more time Savon. Get the ball, feel, bend your knees, spin, make a play. Excellent job! Good job. Now, we have Kathryn, one of our lacrosse players. We're going have her make sure she is carrying the ball when she is going out there and when she gets to the cone, she is going to make a throw. Ready? Go! Throw, step into it. Excellent job! Back paddle back, step back up, quicker, there you go. Good job! Slow back out, slow back out. Excellent job! One more time, one more time, one more time. Excellent! Now, we have Dillon, one of our football players. What he is going to do sprint out to the ball, I mean to the cone. As he sprint to the cone, he doesn't know when, but I'm going to throw the ball at him, what his job is to do is to catch the ball out in front of him, tuck the ball, and then toss it back to me once he gets to the cone. Ready, Dillon? Go! There you go, keep running that, excellent! Back paddle back. Set go. There you go, ready go, good job, one more, set go. Good job. Back paddle back. Good job. Now, you've noticed we've different kids, with different sports of all ages and sizes. With my younger guys I use a little bit less resistance than I would with my older guys. Well, with the athletes that are more advanced, more agile, and more quicker, I may add more resistance to them with the bungees or I may also add a weight base, things like that to make it more difficult to them. also, with all the kids I may set there cones back at extra step or two, because they need to run a little more distance than my younger guys, making sure that they are being explosives, explosives, explosives.